Q:

This is the second season I have referenced your website for help.  Thank you for sharing your expertise!  I had a question in regards to workouts during the competition season (April and May).  In Pennsylvania,  we have a dual meet every Tuesday and then an invitational almost every weekend (either a Friday or Saturday) .  You have said that a meet counts as a hard workout.  I am a little concerned about not getting enough speedwork for my middle distance runners.   We aren’t always able to get our 800 runners in the 400 or 200, due to participant limitations and so forth.  In your examples,  you usually have a 5-6 mile run on Wednesday and a 4 mile run after core exercises on Thursday.  Would you recommend that we do something small on the track after either of those runs-maybe 3×400 or 4×200 on Wednesdays, the day after the dual meet?  I say Wednesday to give them the rest for a Friday or Saturday invitational.   We definitely wouldn’t do it on a Thursday if we have a Friday meet, but possibly if the meet is on Saturday.   Any suggestions would be extremely helpful and appreciated!

A:

This is a great question, and you are on the right track with your proposed solutions! As the spring track season unfolds, high school coaches face the challenge of balancing intense competition with the need for structured training, especially when it comes to middle distance runners. A common concern revolves around incorporating enough speedwork while ensuring adequate recovery between meets. Here’s how to navigate this delicate balance effectively.

Understanding the Schedule
In Pennsylvania and many other states, the track season is packed with dual meets every Tuesday and invitational meets nearly every weekend, either on Fridays or Saturdays. This leaves limited time for full-blown track workouts without risking overtraining or fatigue.

Making Adjustments
To address this challenge, it’s essential to adjust the training regimen without compromising performance or recovery. While it’s true that meets count as hard workouts, solely relying on them for speed development may not be sufficient for middle distance runners.

Strategic Workouts
One approach is to incorporate shortened versions of track workouts on Wednesdays, the day after the dual meet. Instead of the usual 5-6 mile run, reduce it to 2-3 miles, followed by half to 2/3 of a normal track workout. For example, 6×400 (rather than a full 12) can provide valuable speed stimulus without overly taxing the athletes.

Flexible Approach
It’s crucial to maintain flexibility in the training plan. Factors like the competitiveness of Tuesday’s races or academic commitments can influence athletes’ readiness for Wednesday workouts. Coaches should be attentive to signs of fatigue or stress and adjust the intensity accordingly. If an athlete is particularly tired, opting for an easy day can prevent burnout and injury.

Prioritizing Recovery
While striving to maximize speed development, coaches must prioritize recovery to keep athletes fresh for upcoming meets. Adequate sleep, nutrition, hydration, and active recovery methods should be emphasized throughout the week to support athletes’ physical and mental well-being.

Individualized Approach
Every athlete is unique, and their response to training varies. Coaches should tailor the training program to meet the needs of each athlete, considering factors like fitness level, injury history, and personal preferences. Regular communication and feedback sessions can help fine-tune the approach for optimal results.

Conclusion
Balancing speedwork and recovery is a delicate dance during the spring track season, especially for high school middle distance runners. By strategically incorporating modified track workouts, prioritizing recovery, and maintaining flexibility in the training plan, coaches can help athletes reach their peak performance while minimizing the risk of burnout or injury. With a thoughtful approach, athletes can thrive both on and off the track throughout the demanding competition season.

Q:

I coach a very small team in XC and distance track. My kids do not feel as if 1 workout a week is enough (if they have a meet), or 2 workouts if no meet. They have a difficult time going easy the other days (long run day included!).

Is there a way to convince them that 4 easy days is best for them?

Could they do any other workouts on easy days that wouldn’t exhaust them?

They are overachievers and have been very successful – but have hit a plateau recently. They also play multiple sports – so they are always doubling – XC before school – volleyball after. Soccer/Basketball until March – so running is secondary until March – state is early May – so they feel like they need to ‘catch up’ and do more workouts once they can focus on track.

HELP!

A:

This is a great question that I get often. 

Tell them that the best runners in the world take it easy every other day. It’s how I trained when I set an American Record, it’s how everyone I know achieved their success.   

When you do a workout or long run, your body gets torn down. At that time, you are actually slower because your body has been damaged. If you recover properly, that’s when your body makes an advancement in fitness. If you do not recover properly, you will plateau and eventually start regressing. 

At my first overseas competition, I was stunned at how slowly the Kenyan and Ethiopian runners warmed up and cooled down. They must have been jogging 9 minute pace! They understood how their bodies worked. 

One thing they can do at the end of an easy run is a good set of core and hurdle drills to work on strength and mobility. 

I hope this helps! It takes discipline to do things right, including the hard workouts and the easy ones. 

Ann

Q:

My question is, you refer to “Core and Drills” as part of a few workouts. Do you have specific exercises you like for core and drill? I would appreciate your ideas. Thank you.

A:

There are tons of variations of these types of exercises. Let your captains get creative. This should be a team-building activity, where the captains lead the group in a set of 4-5 core exercises and 4-5 drills, lasting about 20-25 min.

• Push-ups (the best core exercise there is!)
• Plank holds
• Toe touches (lay on back with legs straight up; use core to reach up to touch toes)
• Oblique planks (lay on side and hoist yourself up on one forearm)
• Superman crunch (lay on stomach with arms extended overhead; raise arms & legs off the ground)
• Let the captains find others to try!

For Drills, here are a few ideas with links to demonstrate:

• Walking lunges (slowly with an emphasis on form and stretching); try backwards too!
• Karaoke/Carioca – Google “Karaoke drill” or “Carioca drill” to see examples
• “A” skip – like a regular skip except with an emphasis on high knees
• “B” skip – an extension of the “A” skip. Video
• Bounding – focus on pushing off (exaggerated “A” skip): Video
• Straight Leg drill: Video

Good luck!